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Plan meal prep container portions from your calorie and macro targets. Estimate calories per meal, macro grams per portion, and total prep window coverage for cut, maintain, or bulk goals.
Last updated: April 13, 2026
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Macro percentages must total 100%.
Calories per meal
550 kcal
Protein
41.25 g
Carbs
55 g
Fats
18.33 g
Summary
Prep 20 meals at about 550 kcal each for your selected goal.
Steps
Meal prep note
This tool is for planning portions and macro distribution. Individual nutrition needs vary, so adjust with your professional guidance and real food labels.
Portion planning starts with daily calories, then distributes those calories across your selected meal count. Macro percentages are applied to each meal and converted to grams using standard calorie-per-gram factors.
Calories per meal = daily calories / meals per dayProtein/Carbs grams = macro calories / 4, Fats grams = macro calories / 9Share it with meal preppers and fitness planners
Suggested hashtags: #MealPrep #Nutrition #Macros #PortionControl #Calculator